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...and man-boobs! I'm 6'2" and weigh almost 220. I have a spare tire and flabby chesticles. I hate working out, but know I need to. Can anyone suggest a very time-efficient workout targeting fat burn that doesn't require any running/jogging?
I have a workout room in my condo complex. It has a treadmill, elliptical, recumbent bike, and a 4-sided weight station, which has everything but an ab machine, but crunches are fine.
I need something quick and simple, because I have workout commitment issues. Please help! Thanks! <--- (Light beer!)
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your diet is the best thing to look at when trying to lose weight. you can go for a 30 minute run/jog and then immediately cancel that run out (calorie speaking) with a snickers bar or 2 regular beers.
with the equipment you mentioned, i would utilize the elliptical machine. target 4 times a week, 30 minutes each time. but make sure your putting something into it ... a good measure of if you're doing quality cardio is if you can hold a conversation while doing the activity, if you can, you're not pushing yourself enough. push yourself to where you can talk, but you have to pause after a few words to complete your sentence.
when is the last time you've lifted? you do not want to hit it hard if you've had a significant time off.
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HIIT. High Intensity Interval Training.
You can raise the treadmill to its highest incline, even put a couple boards under it to raise it more, and walk at a good speed.
Recumbent bike will probably hurt your ass or lower back if you're on it too long.
How's your diet?
A good easy lifting schedule, but effective, is 8x8 or 10x10 sets with 10-20 seconds rest between sets, two-three exercises a day, one body part a day. Takes very little time, it's easy to do.
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Last edited by BuiltGypsy : 05-03-2008 at 06:42 PM.
Like they said, diet is a huge part of weight loss. If specific diets aren't for you, then I'm sure you will make progress by cutting out a few things. For example, instead of having cheese and ketchup on your burger, just eat the burger plain. If you have a hard time sticking to a strict diet, that's okay right now. Since you're just getting into it, your body will react to small changes like these. It's down the road when your progress starts slowing down is when you need to think about getting serious. But at some point, you might have to change out that light beer for a glass of water.
In terms of working out, the same rule applies. You can get away with riding the bike for a while but eventually you should start running/jogging. I hate running but when it's time to drop a few pounds, that's the quickest and most effective choice for me.
When I get into weight loss mode, I start off with a bike for a couple weeks, then move to the incline treadmill walk (which is amazing) for a few more weeks and then start running.
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you need to work on your commitment issues first, start with something simple like the eliptical trainer for 10 minutes. do a few pushups and crunches. call it a day, start slow to keep your commitment there. the biggest problem for commitment is that people go in on day and bust their asses only to find out that that was a huge mistake the next day, they lose interest and quit working out.
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Diet is key. For chest and gut, start doing pushups and sit ups...start with 10...every 10 minutes for an hour equals 60 and increase as strength increases until you are doing 500 per day
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you need to work on your commitment issues first, start with something simple like the eliptical trainer for 10 minutes. do a few pushups and crunches. call it a day, start slow to keep your commitment there. the biggest problem for commitment is that people go in on day and bust their asses only to find out that that was a huge mistake the next day, they lose interest and quit working out.
You hit the nail on the head!
...baby steps get on the eliptical... baby steps get on the eliptical... Ah, I'm on the eliptical.
AHHHHHHHH!!!!!
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have your iPod with you, or something that you can crank up and get the blood flowing and kill time faster. When ten minutes is only two and a half songs those first few days will go by so fast.
If you just want to lose fat cardio and keeping an eye on how much you are eating will show results in a reasonable amount of time. Sites like bodybuilding.com have lots of great information to help you get a good ideal of what workouts to do and how you should alter your current diet.
[I just reread all of this and noticed how long it is. I wanted to give a little background on what I been through and that simple things like taking a little time to read, do some cardio and keep an eye on your diet can make a big difference but I got a bit long winded so you could just skip it if you don't feel like reading but at least check out some of the bodybuilding.com articles]
A few years ago I stepped on a scale and noticed it spun to the 300lbs mark (where it starts at zero again ) and had a few health problems starting to develop. I was only 20 so I knew that something must be done if I really wanted to have a quality life.
I tried making the change to a healthy lifestyle a few times and failed. When I really took the time to try and troubleshoot it and figure out what I was doing wrong I realized I didn't have a clue what I was doing, just going by things I heard on TV or from other people who heard other tips from the television. So I started looking online and found sites with lots of information and read everything I could to help me make better well informed decisions on what to do. I think that was the best thing I even did, learn about what you are trying to accomplish.
I lost about 60lbs at first then I tore an ACL and needed surgery and was out for 6 months. Before that I had many people who knew or worked with me ask about what I did and what I suggest they try (some wanted me to help them make out a whole training and diet plan) so they too could lose extra weight. I told them what and how I did it and a few basics but none of them made any noticeable changes.
Then my little brother wanted some advice. I decided I wanted to try something different with him as I really wanted him to have the best chances to succeed so I told him nothing, only where to look. Of course he didn't like that answer but after a month or so of trying to read everything he started working out, he is now around 5-10 and 150 and starting to show his abs and he started around 160 with a high BMI so he not only lost a good amount of fat and he replaced most of it with muscle. So to me it seems like having a good understanding of what you need to do helps out a lot, neither of us really liked working out at first but now we both try to stay as active as we can now.
I started around 300 got to 240 or a little less then tore my ACL and had to stop working out for about a half year (had to stay in bed for 3 months) and gained up to 270 by the time I was ready to start exercising again. I'm now down to the mid 180s and I'm always trying new things and making adjustments. It became part of my lifestyle, if I stop for and length of time for any reason it just bugs me now.
your diet is the best thing to look at when trying to lose weight. you can go for a 30 minute run/jog and then immediately cancel that run out (calorie speaking) with a snickers bar or 2 regular beers.
with the equipment you mentioned, i would utilize the elliptical machine. target 4 times a week, 30 minutes each time. but make sure your putting something into it ... a good measure of if you're doing quality cardio is if you can hold a conversation while doing the activity, if you can, you're not pushing yourself enough. push yourself to where you can talk, but you have to pause after a few words to complete your sentence.
when is the last time you've lifted? you do not want to hit it hard if you've had a significant time off.
This method worked for me,when I turned 47 last July I weighed in at 230 pounds. 6' foot even, I decided right then to do something about it, I do 45 mins of cardio 3 times a week and limited lifting but the diet was the big thing,cherios for breakfast, 6" combo at subway (or the like) and the favorite thing for me was grilled house zalads at Zaxby's lol. I hit my target weight of 180 in Feb of this year and I have kept it there to this day...good luck in your quest
'
I was born with a pretty good genetic code, in regards to how my body reacts to working out. When I want to lose any fat, I do interval training on the treadmill for only 20min, but I am running almost at full speed for two minutes, followed by a 1min rest. I turn in down to about 4mph when I want to slow down, then I crank it up after that. Believe me, it's better than running at a steady pace for 40min, which I used to do. It got boring. When you get into shape, you better have a lady to help you with Mr.Happy, since he likes to show himself and thank you personally for getting fit. The human body needs to be in shape and I work out almost daily. Make sure you lift some free-weights as well to offset the muscle loss you will experience when you drop a bunch of weight.
Go get the book Body For Life by Bill Phillips. It is a complete diet and exercise regime. Basically, 6 small meals a day, 45 minutes of weights 3 times a week and 20 minutes of cardio 3 times a week. Best thing is, one day a week you don't work out and can eat anything you want!
I loost ~20 lbs and got in shape in about 9 weeks back in 2005, then did it again this year!
Help me lose my gut...
<--- (Light beer!)
) and had a few health problems starting to develop. I was only 20 so I knew that something must be done if I really wanted to have a quality life. 
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